Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets: Snatch deadlift, pause above knee + Snatch @ 80%
5×2 Front squat @ 85%, followed by 1 set max reps front squat at 65%

WOD:
For time, reps 30-20-10 of:
Calorie row
Close grip bench press (135 lb./75 lb.)
Hollow rocks

Post loads and time to comments.
__________

LEANFIT:
4 rounds for time of:

25 Sit-ups
25 Russian twists
25 Walking lunges
400m Run

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__________

DE:
For time:

100 Step-ups with barbell on back (45 lb./35 lb.), 20 inch box
1 mile Run
100 Bench presses (95 lb./45 lb.)
1 mile Run
100 Sit-ups
1 mile Run

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Media:
Friday WOD, July 17, 2015

One thought on “Friday WOD, July 17, 2015

  • July 17, 2015 at 8:34 am
    Permalink

    165# DL + snatch
    235# 5×2 FS
    15 reps @ 185# FS ME

    8:31 rx…good beach bod workout

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